6 Best Ingredients For Brain Health

Last updated: 13th December 2024

September 1st, 2021

Are you looking for natural ways to boost your brainpower and enhance cognitive health? You’re in the right place! In this article, we dive into six ingredients that have the potential to support memory, focus, and overall brain function. From scientifically-backed nutrients to ancient remedies, discover how these compounds can help unlock your mental clarity and vitality.

6 ingredients for brain health

What is a Healthy Brain?

The brain is an extraordinary organ, a complex network of firing neurons that serves as the command center for every decision and action we take daily. Despite making up just 2% of our body weight, the brain demands up to 20% of the body’s oxygen supply, highlighting its critical importance (1). To function optimally, it also relies on a steady intake of essential nutrients to fuel its processes—whether you’re awake or asleep.

One of the best diets for brain health is the Mediterranean diet,renowned for its rich variety of nutrient-packed foods. This diet includes brain-boosting staples like fresh seafood, vibrant fruits and vegetables, olives and olive oil, nuts, beans, and even moderate amounts of wine. Its diverse range of key nutrients has been linked to better cognitive function and long-term brain health.

By incorporating these nutrient-rich foods into your diet, you can support a healthy, high-performing brain for years to come.

Supplementing your diet for optimal brain health

Even the healthiest diet can benefit from the addition of targeted supplements, especially those designed to support brain health. While Italians famously adhere to the Mediterranean diet, they also lead Europe in supplement consumption—showcasing how even nutrient-rich diets can be enhanced. For individuals in other parts of the world with different dietary patterns, supplements provide an excellent opportunity to bridge nutritional gaps and optimize overall brain function.

In this article, we explore six of the most powerful ingredients to look for in brain health supplements. These compounds are backed by science and can help you maintain a sharp, healthy mind:

1. Berry Anthocyanins

Anthocyanins, a group of flavonoids, are the compounds responsible for the vibrant blue and purple hues in fruits like blueberries, raspberries, and acai berries. However, Aronia berries (chokeberries) outshine them all, boasting the highest anthocyanin content.

These powerful antioxidants enhance brain perfusion and neurotransmitter levels, supporting cognitive functions like memory, attention, and psychomotor speed (2, 3).

👉 Learn more about the health benefits of Aronia berries.

Anthocyanins for Brain Health: Brainberry® brochure DOWNLOAD

 

2. Phosphatidylserine

Phosphatidylserine (PS) is a crucial phospholipid in the brain, supporting cell protection and communication between neurons.

Efficiently absorbed as a supplement, PS crosses the blood-brain barrier, aiding cognitive functions such as memory, concentration, problem-solving, and motor skills. It’s widely available in supplements, often paired with intermediates like citicoline (4).

 

3. Choline

Choline, an essential nutrient, plays a vital role in neurotransmitter production, brain health, and amino acid metabolism. It’s especially important for populations prone to low levels, such as pregnant women and older adults (5).

Adequate choline intake supports cognitive functions and may reduce the risk of vascular dementia. Optimal levels ensure sufficient building blocks for acetylcholine, the key neurotransmitter for neuron communication (6).

 

4. Resveratrol

Resveratrol, a polyphenol found in grapes and wine, offers neuroprotective, anti-inflammatory, and cardiovascular benefits.

It improves blood flow to the frontal cortex, enhancing decision-making and nutrient delivery. Resveratrol also protects neurons by scavenging free radicals, reducing oxidative damage caused by reactive oxygen species (ROS) (7).

 

5. Docosahexaenoic Acid

DHA is a long-chain omega-3 fatty acid essential for brain health, found in fish, krill, and algae, as well as their oil supplements.

DHA supports neurological processes like neurotransmitter release and neuron differentiation. It’s particularly vital for the frontal lobes, which handle attention, planning, and problem-solving. Regular DHA intake ensures optimal brain function (8).

 

6. Ginkgo Biloba

Ginkgo biloba extract (GBE), derived from the tree’s dried leaves, has been used for centuries in traditional medicine across Asia.

Known for its antioxidant properties, GBE improves blood flow and neurotransmitter levels. It has shown efficacy in treating dementia and offers cognitive benefits even for healthy individuals (9).

💡 High daily doses (240mg+) are especially effective for cognitive support.

 

Take Home Message

Optimal brain health relies on a balanced diet and targeted supplementation. Antioxidants like berry anthocyanins and resveratrol protect neurons and enhance blood flow, while phosphatidylserine and choline support cell communication and neurotransmitter production. Omega-3 fatty acids, particularly DHA, boost cognitive functions in the brain’s frontal lobes, and Ginkgo biloba extract improves blood flow and offers neuroprotection. Combining these powerful ingredients can help maintain a sharp and resilient mind.